Bike
  • 30m
  • 8.00 miles
  • -----

Easy spin on the trainer.

Swim
  • 31m
  • 1100.00 meters
  • -----

5 x 200 (50 ez 50 build 50 ez 50 hard)
100 cool down.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    1
    25
    25
    0
    0
  • ABS - Obliques
    1
    25
    25
    0
    0
  • CORE - Superman (FB)
    1
    25
    25
    0
    0

Run
  • 30m
  • 2.83 miles
  • 10m 36s /Mi

Easy RPE2-3 run on the treadmill. It was so nice to run in air conditioning!! I love recovery week.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Obliques
    1
    25
    25
    0
    0
  • 1
    20
    20
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Level 1 Drills from Insanity
    1
    4
    4
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    25
    25
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    25
    25
    0
    0
This is recovery week, so I got alot of short sessions.  Next week I am supposed to start longer stuff again.  I will enjoy it while I can.

Run
  • 1h 45m 50s
  • 9.02 miles
  • 11m 44s /Mi

Easy walk/jog on the swamp rabbit trail. Ran from Linky Stone up to Alley Cat's Lemonade stand. Reloaded the camel back, shot the breeze for a little while and jogged back.

1766 Calories

A little stiff today, and tired.  The training plan has a day off, but this is my only time to schedule a long run.  I will probably take a day off during the week.

Run
  • 50m 30s
  • 4.20 miles
  • 12m 01s /Mi

This was the Xterra Trail Run Series - Paris Mountain 7k Trail run. Basically trail running up Paris Mountain and back down. This was not on the hardest parts of the trails, but still challenging.

855 Calories
Result: 186 out of 240

Bike
  • 1h 37m 05s
  • 25.32 miles
  • 15.65 Mi/hr

This was supposed to be a 2 hour ride, but my only time to fit it in was shortly after my race this morning. My quads were dead, so I cut it a little short, because I want to have a long run tomorrow.
2150 Calories

Race day!!  Started today out with the Paris Mountain 7K Trail Run.

Bike
  • 1h 08m 41s
  • 17.95 miles
  • 15.68 Mi/hr

The training plan called for all small chain ring work today. I just made sure that I did all hills in the small chain ring.
1451 Calories.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 1
    25
    25
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    10
    10
    0
    0
  • CORE - Knee to Chest (FB)
    1
    15
    15
    0
    0
  • CORE - Level 1 Drills from Insanity
    1
    4
    4
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    20
    20
    0
    0
  • CORE - Superman (FB)
    1
    15
    15
    0
    0
  • CORE - V-Ups (FB)
    1
    15
    15
    0
    0

Run
  • 41m 54s
  • 3.86 miles
  • 10m 51s /Mi

Hot. Started out strong and faded after 2.4 miles. Had to walk some.

Run
  • 59m 20s
  • 5.43 miles
  • 10m 56s /Mi

unixtool's Training Log


 August 2010 
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